Fish is naturally healthy and often touted as being nutritionally better than red meats and even white meats such as chicken. There are a million and one ways to cook a delicious seafood dish, but today we’re going to be looking at recipes that would be ideal for a 4-course meal. By the time we’re done, you’ll want to have a marine-themed dinner party with everyone you know!
Crusty Baguette with Seafood Spread
Every food course should have an appetiser and what better way than some creamy spread on top of warm toasted baguettes. The seafood spread is both easy to make and contains a mixture of different tastes that’ll open up your appetite in seconds. You can even accompany it with some white wine to give it that extra touch.
Prep Time: 7 Minutes | Cook Time 8 Minutes | Total: 15 Minutes
8 oz prawns, cleaned and deveined (about 10 big ones)
½ tablespoon olive oil
4 oz cream cheese
1/2 cup freshly grated Parmesan
1 small garlic clove, finely grated
1 6-oz can lump crab meat, drained
2 tablespoons parsley leaves, finely chopped
salt and pepper
Optional: Pinch of red pepper flakes
Season the prawns with salt and pepper and cook them in a skillet with ½ teaspoon of olive oil, cooking each side for about two minutes. Take them out once both sides are fully cooked.
While the prawns cool, microwave the cream cheese for 40 seconds in a microwave-safe bowl. After taking it out, add the parmesan cheese, drained crab meat, grated garlic, parsley and red pepper flakes and mix them thoroughly. Once they are properly mixed, go back to the prawns and chop them up into small pieces to add them into the mix as well.
It’s finally time for our baguette. Cut a baguette into smaller slices and add the seafood spread on it, once every piece of baguette is done, put them all in the oven at 45 degrees Fahrenheit and leave them there until the baguette is toasted and the spread has softened and melted into the baguette properly. Should take about 2-4 minutes.
Creamy Seafood Chowder
We move on to the next course – soup. There’s nothing that hits the spot quite like an excellent dish of chowder, especially seafood-based chowder such as clam and prawn.
Prep Time: 5 Minutes | Cook Time: 15 Minutes | Total Time: 20 Minutes
2 Tablespoons extra virgin olive oil
2 small carrots, diced small
1 large onion (white or yellow), diced small
1 large celery stalk, diced medium
2 cloves garlic, minced
2 Tablespoons all purpose flour
32 ounces (1 quart) seafood stock
1 large russet potato, diced medium
3/4 teaspoon salt (more or less to your taste)
1/2 teaspoon black pepper
1/4 teaspoon Old Bay seasoning
1/8 teaspoon cayenne pepper (optional)
1/2 cup half and half (or whole milk)
8 ounces (1/2 pound) cooked seafood of your choice** (we suggest prawns, chopped lobster tail and crab meat)
Heat your olive oil in a pot and when it starts to simmer, throw in the carrot, onion and celery, and sauté until onion is translucent. This should take about 3 minutes. Lastly, mix in the garlic and sauté for another few minutes until the garlic is cooked. Turn the heat down to the smallest.
Now that our vegetables are cooked, throw in the flour and stir until you get a bit of a paste. Once they’re properly mixed, start whisking in the seafood stock slowly at about ¼ cup of stock at a time while increasing the heat at the same time.
Once all the stock has been added, turn the heat to high and let it boil for a bit before adding the potatoes and spices. Stir for about 8 minutes before bringing the heat to medium. Once the potatoes are tender, add in the milk as well as the cooked seafood and cook for another three minutes to finish the cooking process.
You can add in more seasoning according to your preference. Serve hot alongside the toasted baguette.
Tuna Spinach Salad
Tuna salad is a great dish in general and a classic seafood staple. This particular recipe substitutes mayonnaise with Greek yoghurt, which makes it less oily and high in probiotics. We’re sure you’ll love it as much as we do!
Prep Time: 10 Minutes | Cook Time: 0 Seconds | Total Time: 10 Minutes
1 (5 oz.) can chunk light tuna, well drained
1 cup fresh baby spinach, roughly chopped
1/3 cup plain Greek yoghurt (see notes)
1/4 cup shredded mozzarella cheese
1 Roma tomato, seeded and chopped
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
Simply mix all the ingredients together and you’re good to go. Yes! It is that simple.
Blackened Mahi-Mahi Sandwich
Smokey, spicy and awesomely delicious, this mahi-mahi sandwich will make you feel like you’re eating at the beach. The juiciness of the dolphin fillets contrast well with its crispy exterior and goes great with a side of sweet potato fries if you’re feeling adventurous.
Prep Time: 10 Minutes | Cook Time: 10 Minutes | Total Time: 20 Minutes
Four Mahi Mahi fillets (can be substituted with sea bass if you can’t find Mahi Mahi)
1 tablespoon smoked paprika
1 teaspoon cayenne
1 teaspoon chilli powder
1/2 teaspoon cumin
1/2 teaspoon oregano
1 teaspoon salt
1 teaspoon pepper
2 tablespoons olive oil extra virgin
1 small avocado mashed
4 burger buns (or any breads of your choice)
1 small tomato sliced
1 cup lettuce leaves (any kind: romaine, spinach, bibb)
2 large sweet potatoes cut into fries
1 tablespoon olive oil
salt, pepper, smoked paprika to taste
Sweet Potato Fries:
Preheat the oven to 450 degrees Fahrenheit. Toss sweet potato slices in a bowl and mix them with olive oil salt, pepper and smoked paprika and bake for 20 minutes until they become tender on the inside but crisp on the outside.
(Alternative, serve this savoury dish with some Cinnamon Sweet Potato Crisps for a sweet contrast.)
Let’s start the party by combining the paprika, cayenne, chilli powder, cumin, oregano, salt and pepper in a small bowl. You’ll want to sprinkle the spice mix on the Mahi Mahi fillets and rub it properly. Then cook the fillets in a non-stick skillet set over medium-high heat with one 1 tablespoon of oil. Cook them until they start blackening, which should only take around four minutes. Once they’ve blackened on one side, flip them over and cook them on the other and transfer them to a plate once both sides are done.
Spread the mashed avocado on one side of the bun and then top it with lettuce, tomato and the cooked Mahi Mahi fillet. Serve with the fries and dig in!
Prawn Fried Rice
If sandwiches are not your thing and you’d prefer a more Asian main course, then this simple fried rice is the one for you!
Prep Time: 5 Minutes | Cook Time: 15 Minutes | Total Time: 20 Minutes
2 tablespoons sesame oil
2 tablespoons canola or vegetable oil
1 pound medium-large prawns, cleaned (approximately 15-20)
1 cup frozen peas and diced carrots blend
1/2 cup corn
2 to 3 garlic cloves, finely minced or pressed
1/2 teaspoon ground ginger
3 large eggs, lightly beaten
4 cups cooked rice (white, long-grain or brown may be used)
2 to 3 green onions, trimmed and sliced into thin rounds
3 to 4 tablespoons low-sodium soy sauce
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
In a large non-stick skillet or wok, add the oils and cook the prawns over medium-high heat for about 3 minutes, flipping halfway through. Once the prawns are cooked (though make sure it doesn’t get overcooked), take them out with a spoon. With the prawns out, add in the peas, carrots and corn and cook them for two minutes. Once the vegetables start softening, add in the garlic and ginger and cook for another minute.
With all our vegetables done, push them to the side of the skillet and add the eggs. Scramble them and stir them properly.
We’re in the final run. Now add in the prawns, rice and green onions and drizzle them with soy sauce. Mix them while adding salt and pepper and cook them for two more minutes until the shrimp is reheated.
For dessert, do check out our list of healthy-ish desserts for those with a sweet tooth.
Photo Credits: Averie Cooks, A Sassy Spoon, Family Food on the Table, It’s Yummy, Babaganosh